Kwanan nan, zanawa tare da dumbbells ga mata suna karuwa sosai. Yana da sauƙi a bayyana: ba kowane mace yana da zarafi da lokaci don ziyarci kulob din dacewa, kuma yin wasan motsa jiki na gida a cikin gida bai zama daidai ba. Bugu da ƙari, yin amfani da dumbbells na asarar nauyi bazai buƙatar saka jari mai yawa a cikin kaya, kuma yana da wuya a sabunta shi.
Aminiya na kwaskwarima tare da dumbbells: takamaiman bayani
Aikace-aikace na mata a hanyoyi da yawa daidai da gwaje-gwajen ga maza. Bambanci shine cewa kyakkyawan rabi na dan Adam yana sha'awar wasu wurare, kuma ba a iya amfani dashi don amfani da babban nauyi. Ka yi la'akari da fasalin fasali tare da dumbbells ga mata:
- Dole ne mace ta zaɓi wani zabin daga 2 zuwa 5 kilogram kowane. Wannan nauyin ya isa ya ƙãra kaya kuma ya ƙarfafa ƙwayoyin da yafi dacewa tare da ƙara saiti. Amma jawo manyan Sikeli ba lallai ba ne: maza suna yin haka tare da abinci mai gina jiki don samun kyauta masu kyau da ƙananan tsokoki, kuma ba za ku iya sanya wannan a matsayin burin su ba.
- Ya isa ga mata su magance dumbbells sau 2 kawai a mako daya tsawon awa 1-1.5. Maza, a matsayin mai mulki, suna buƙatar karin aiki - amma a nan an bambanci bambancin ta bambance-bambance a cikin manufar azuzuwan.
- Don rashin nauyi, ana shawarci mata su guji ci 2 hours kafin kuma bayan horo. Minti 15 kafin farawa za ku iya shan kofi na sabon kofi ba tare da kirim da sukari ba - wannan shine mai ƙonawa na jiki.
- Mata kada suyi motsa jiki tare da dumbbells ga bangarori, watau. ƙwaƙƙwarar tsokoki na ƙananan ciki (tsaye tare da dumbbells a hannun dama, kusantar da dama a gefe zuwa dama, da kuma irin na gefe na biyu). Wannan aikin motsa jiki ne wanda ake amfani da shi don fadada ɗamarar ta hanyar ƙara yawan ƙwayar tsoka.
Wannan shine mafi muhimmanci a san kafin fara wasanni. Ka tuna - ga mata da maza sakamakon haka horo ne na yau da kullum!
Aiki tare da dumbbells ga mata
Don haka, mun wuce kai tsaye zuwa ga hadaddun ayyukan. Abu mafi mahimmanci a cikin wannan yanayin shine santsi, girman kai na ƙungiyoyi da matsakaicin lokaci.
Aiki don ƙafafu da buttocks (squats tare da dumbbells)
Tsayayye, ƙafafun ƙafafunka, a hannun dumbbells. Sannu a hankali ya nutse, ya janye magungunan baya, zuwa matakin kwanciyar hankali a cikin gwiwoyi, sa'annan ya tashi tsaye. Yi abubuwa 3 na sau 15.
Aiki don cinya na ciki
Tsayayye, kafafu fiye da kafadu, kullun da kyau, a hannun dumbbells. Kula da baya, ƙananan kamar yadda ya rage, sa'an nan kuma komawa zuwa wurin farawa. Yi abubuwa 3 na sau 15.
Aiki don kafafun kafa da kwalliya (lunge tare da dumbbells)
Tsayayye, ƙafa kafada a gefen baya, yi kai hari a kafafun ka, ka sa kafar kafa a kan kawanka. Yi aiki a wannan matsayi kuma komawa zuwa wurin farawa. Maimaita wa juna. Yi abubuwa 3 na sau 15.
Aiki don tsokoki na baya (deadlift with dumbbells)
Tsayayye tsaye, gwiwoyi dan kadan, a hannun dumbbells. Jingina gaba, shimfiɗa dumbbells zuwa tsakiyar shins. Yi abubuwa 3 na sau 15.
Aiki don ƙananan kwakwalwa
Jingina a kan baya a kan matashin kai don yatsunku ba su taɓa bene, ku dakatar da kafafunku a ƙasa. Kashe hannayen hannu tare da dumbbells sama, kuma, sannu a hankali yada, ƙaddamar da su zuwa kirji. Yi abubuwa 3 na sau 15.
Yi motsa jiki tare da dumbbells don kafadu da makamai
Tsaya tsaye, hannu da dumbbells a ƙasa. Ɗaukaka hannu ɗaya a lokaci ɗaya, tare da kunnen shi a cikin gwiwar hannu, samo dumbbell a bayan baya. A lokaci guda, tada hannun na biyu zuwa matakin kirji, yunkurin yatsun hannu. Tashi hannunka. Yi abubuwa 3 na sau 15.
Wannan ƙaddamarwa mai sauki za ta taimaka maka sosai don kare kanka a siffar kuma ba da tsokoki da nauyin da ake bukata.